How I Stopped Eating Sugar with the Ketogenic Diet
Are you thinking about starting a ketogenic diet but don’t feel as if you have enough information about it? A ketogenic diet is essentially a low-carb, high-fat diet that boasts a range of health benefits from weight loss and appetite control to better blood sugar levels and, possibly, even the reversal of Type 2 diabetes. At the very least, it’s a great way to get yourself to ditch the sugar habit; it worked wonders for me. Here’s a rundown:
The ketogenic diet, commonly referred to as the “keto,” is a very low-carb, high-fat diet. It basically consists of a drastic reduction in carbohydrates, replacing them with high-fat foods. This reduction of carbs makes the body to go into a metabolic state known as ketosis. During ketosis, the body becomes more efficient in burning fats for energy while turning the fats in the liver into ketones in the liver, which help supply energy to the brain. Ketogenic diets purport a range of health benefits, including:
The ketogenic diet promotes weight loss by converting your body into a fat-burning machine. The fat burns more quickly and insulin levels drop to better levels, creating the perfect situation for weight loss without the hunger.
Improved energy, physical endurance, and mental performance
A ketogenic diet produces a flow of ketones to the brain, improving brain focus and performance. It also boosts energy as heavy fats are burned and your body begins to function more efficiently. In addition, the focus on healthy fats ensures your body has a constant source of energy.
Because your body will have constant access to energy by burning fat, a ketogenic diet helps control your appetite and reduce feelings of hunger. This may help you eat less, lose more weight, and achieve a more balanced blood sugar level.
Blood Sugar Control
The ketogenic diet may help control blood sugar levels and even reverse Type 2 diabetes. Ketosis lowers the blood sugar levels while reducing the negative effects of higher insulin levels, so it may also be helpful in reducing pre-diabetic risks.
Foods to Eat
A ketogenic diet includes the following foods in reasonable portions:
- Fatty fish: Salmon, trout, tuna
- Meat: Red meat, steak, chicken, turkey
- Butter and cream
- Unprocessed cheese
- Nuts and seeds, including almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds
- Healthy oils like virgin olive oil, coconut oil, and avocado oil
- Low-carb veggies
- Condiments including salts, spices, and herbs.
Foods to Avoid
The following foods must be reduced or completely avoided while on a ketogenic diet:
- Sugary and processed foods
- Grains or starches
- All fruit except berries
- Low-fat or diet products
- Beans or legumes
- Root vegetables and tubers
- Condiments that contain sugar
- Unhealthy fats
- Sugar-free diet foods
All diets or dietary plans are only as good as your commitment to them. As with any diet, consult a physician or nutritionist before starting a new eating regimen to make sure you will still be providing your body with the nutrition it needs.
Starting a ketogenic diet helped me lose the craving for sugar and refined carbs. Not only are the foods I eat more fulfilling, but they give my body the energy I want to live a healthy life!
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